The deadlift is the ultimate test of total-body strength — the most weight you can pick up off the floor. Set up with the bar over mid-foot, hip-width stance, grip just outside the legs. Hinge at the hips, set your back flat, take a big breath and brace, then push the floor away while keeping the bar dragging up your shins. Lock out with hips and knees fully extended.
MUSCLES WORKED
Primary
- Erector spinae
- Gluteus maximus
- Hamstrings
Secondary
- Quadriceps
- Trapezius
- Forearms
- Core
EQUIPMENT
Barbell, bumper or iron plates
EARN THE S STANDARDS
BRONZE1.5× bodyweight
SILVER1.75× bodyweight
GOLD2.25× bodyweight
COACHING POINTS
Bar starts over mid-foot — not touching the shins yet
Hinge to the bar — don't squat down to it
Flat back from setup to lockout — no rounding
Big breath into your belly before every rep
Bar stays in contact with your legs the whole way up
Lock out by squeezing glutes — not by hyperextending the lower back